Diet and Workout Routines

[Sir'Dom Pointer]

@David. Your shoulders are looking fucking massive man.

Just by browsing through your updates it seems like you never seem to get that stomach area quite right compared to the rest of your body. Any idea why?

 

[David.]

@David. Your shoulders are looking fucking massive man.

Just by browsing through your updates it seems like you never seem to get that stomach area quite right compared to the rest of your body. Any idea why?

Because you're talking about an area that shows as circumstance to low body fat, not how much weight you lift. And it's an irritating question bro. You're asking someone who goes hard as fuck why they're fat.

 

[Sir'Dom Pointer]

Because you're talking about an area that shows as circumstance to low body fat, not how much weight you lift. And it's an irritating question bro.

Didn't mean anything by it man. Didn't know how to really phrase it correctly I guess.

I was just curious because everything else is 100.

My bad...

 

[Sumac13]

About dieting, I moved to Japan a few months back. Not that I went on a diet, per se, but I just started eating differently. I've cut way back on junk food, have cut back on sugar, and have begun to eat smaller portion sizes (I didn't fully appreciate the insane portion sizes in the US). Not having a car, I am walking a lot more. I often skip lunch, more out of convenience than as part of a diet plan. In 3 months I've dropped 25 lbs. I came here at 177. Dropped to 152. Am 6'00". I was skinny obese, with a rather pronounced pouch of fat around my gut. Skinny legs and a gut is not that attractive.

Just got my health check back from the university. My cholesterol has dropped below 200 for the first time in a decade or more. I was consistently above 300, as high as 350 even. HDL still is a bit low. Triglycerides are 250, which is still high, but below the 1,000 they were 10 years ago. Ketones in urine are within a normal range now. I am eating a lot of white rice, and I suspect if I cut back on that some, my triglycerides might drop even lower. I've been eating a bit more fish, but far from a lot. I plan to increase my intake.

All this has been done without medication, which I was on for a few years trying to get my numbers down. I hated being on the meds for various reasons and stopped taking them about 7-8 years ago.

Anyway, I am at the point where I want to start putting some of that weight back on, but as muscle not fat. Got a fucked up left shoulder which isn't helping matters, but I'll manage that next.

 

[David.]

Three weeks in, survived a visit from the gf without getting too fat.

Started: 186, 32.75 waist, 11%
Current: 192.2, 33.25 waist, 12.5%

Somewhere between 2.5-3 lbs of muscle, which is about on track. I'm tempted to pack it up right now because id gain more earlier if I ended now and was able to start again sooner, but the difference is a few pounds and I'm probably not going to be where I want in size if I stopped now.

195@10% actually looks doable.


I also am fucking killing it on softball. "you hit the ball so hard!".. Bro..

 

[Akron330]

Ironman 70.3 is three weeks from today. I don’t think I’m going to get any stronger or faster in the next few weeks. I should be out of the water in under 40, as long as I don’t have to fight off too many people next to me.

The bike should take about 2.5 - 3 and the run under 2. My goal is between 5 and a half and 6 hours. This is assuming I’m able to get in and out of the transitions pretty quickly.

I’ve been using Carbo Pro and Cytomax in my water bottle. Plan on using Gatorade Energy chews on the run.

 

[David.]

194@12.5%. If none of that was water I'd be psyched

 

[David.]

This has been a confusing cycle. I should be 2250 ml into my NPP based on dosage and 5 weeks but I'm only at 1750 or so... That isn't right.

I didn't gain a single pound this week. 194, up 8lbs overall (5 weeks



I'm tired of the eating, I'm tired of the bloat, I'm tired of feeling fat and sloppy, I'm tired of the skin flare ups.

Final week I think. I'm so ready to cut it already though.

 

[Akron330]

IRONMAN is finally tomorrow. I’ve been training for 5 months and 5-6 days a week. I can’t imagine there is anything else left that I can do at this point. Let’s get it!

 

[David.]

Bulk done. I ended up at around 195 and 33.5 inch waist, only gained .75 inches in that 9 lbs.


Finishing up with 6 weeks tren, hoping to cut with a bit of recomp to end as close to 195@10% as I can. Then Im chilling.

 

[Akron330]

Feel good about my time. Finished in under 6 hours, right around 5:45.

Swimming was my strongest discipline, running was weakest.

I’m am going to crush so much damn food and beer right now

 

[Stark]

Alrighty, need some advice fellas. Going to be a long post, so if you read it all, I appreciate it.

I'm heading back to Ohio State in two weeks and will have full access to some of the best gyms that I personally have ever been in. I'm single again and will be able to go to the gym full time, as my ex took up wayyy too much of personal time, and not in a good way either. I'm also going to be living by myself for the first time ever, which shouldn't have mattered, but my roommates were super into cooking and we ended up doing "house meals" pretty much every day which never let me set up a specific diet. I wasn't eating like garbage or anything like that, but I also wasn't eating the healthiest, along with my obligatory alcohol intake that I did every weekend as a college student.

I'm going to be going into my 5th year at OSU, and most of my friends are graduated now which means I'm going to be toning back on partying a relative amount (way less beer, may have a few glasses of whiskey or vodka-soda on the weekends instead). I'm also not going to be stuck in a relationship that both took up all of my free time (to go to the gym) and required me to eat a bunch of shit at night, along with the fact that I'm not going to be doing those "house meals" with my roommates anymore, although I did kind of enjoy those most nights, my one roommate was a helluva cook.

So here's my "stats":
- 22 years old
- 6'3" and a half, roughly
- 180 pounds, again, roughly (anywhere between 178-182 depending on the day)
- I tried to measure my body fat %, but I didn't have a flexible ruler so I did the string trick where you wrap it around and cut it, and it said my BF% was 6.8%, which sounds kind of off. Last time I had it measured officially I was at 10.4% and not much has changed since then, so I'd say I'm roughly between 10-11%

Here's what I looked like last month (brace yourselves):

Spoiler

Pretty damn scrawny

I was hoping to get to around 195-200 pounds by the end of the year, but I'm not sure how realistic that is because I've never really tried to do something like this before.

Alright, so I'm planning on hitting the gym in some capacity (be it lifting, cardio, basketball, stretching) six times a week, and probably giving myself a rest day on Saturday or Sunday. I want to try to start building more strength without losing definition that I have in my arms and ab area. I know most of it is just because I've got zero fat and not really that much muscle, but it still looks alright most days

I'm a poor college kid, so building a bulking/strength-gaining diet is kind of difficult for me. I can't go out and blow 100 bucks a week on food consistently, so last year I was mostly just eating chicken, rice, broccoli, and eggs, while pretty much just drinking water (and beer). Does anybody have any cheap but effective diets that'll help with adding calories and protein to my diet? If chicken, rice, and broc works well, then I'm fine with continuing to eat it - I really don't get fatigued on eating the same food over and over. I'm not unbelievably invested right now, so I don't really want to spend a ton of time counting the exact amount of everything I'm getting in my diet, but I just want to be in a relative area.

Also, I want to start getting a lot more into solo lifting (it'll be a rare occasion for me to get one of my few friends still at OSU to get their ass to the gym with me), but my knees are kind of lousy for my age and I can't really do any kind of squatting consistently.

Basically, I don't even really know what I'm asking or I'm doing. I hope some of you fitness/lifting gurus that we have in here can take all of that information I threw at you and give me a relatively cheap and solid diet for putting on muscle mass and weight in general and you could maybe recommend me a few good exercise programs for putting on noticeable gains without me having to squat, because I really can't do it.

Thanks in advance!

 

[David.]

Alrighty, need some advice fellas. Going to be a long post, so if you read it all, I appreciate it.

I'm heading back to Ohio State in two weeks and will have full access to some of the best gyms that I personally have ever been in. I'm single again and will be able to go to the gym full time, as my ex took up wayyy too much of personal time, and not in a good way either. I'm also going to be living by myself for the first time ever, which shouldn't have mattered, but my roommates were super into cooking and we ended up doing "house meals" pretty much every day which never let me set up a specific diet. I wasn't eating like garbage or anything like that, but I also wasn't eating the healthiest, along with my obligatory alcohol intake that I did every weekend as a college student.

I'm going to be going into my 5th year at OSU, and most of my friends are graduated now which means I'm going to be toning back on partying a relative amount (way less beer, may have a few glasses of whiskey or vodka-soda on the weekends instead). I'm also not going to be stuck in a relationship that both took up all of my free time (to go to the gym) and required me to eat a bunch of shit at night, along with the fact that I'm not going to be doing those "house meals" with my roommates anymore, although I did kind of enjoy those most nights, my one roommate was a helluva cook.

So here's my "stats":
- 22 years old
- 6'3" and a half, roughly
- 180 pounds, again, roughly (anywhere between 178-182 depending on the day)
- I tried to measure my body fat %, but I didn't have a flexible ruler so I did the string trick where you wrap it around and cut it, and it said my BF% was 6.8%, which sounds kind of off. Last time I had it measured officially I was at 10.4% and not much has changed since then, so I'd say I'm roughly between 10-11%

Here's what I looked like last month (brace yourselves):

Spoiler

Pretty damn scrawny

I was hoping to get to around 195-200 pounds by the end of the year, but I'm not sure how realistic that is because I've never really tried to do something like this before.

Alright, so I'm planning on hitting the gym in some capacity (be it lifting, cardio, basketball, stretching) six times a week, and probably giving myself a rest day on Saturday or Sunday. I want to try to start building more strength without losing definition that I have in my arms and ab area. I know most of it is just because I've got zero fat and not really that much muscle, but it still looks alright most days

I'm a poor college kid, so building a bulking/strength-gaining diet is kind of difficult for me. I can't go out and blow 100 bucks a week on food consistently, so last year I was mostly just eating chicken, rice, broccoli, and eggs, while pretty much just drinking water (and beer). Does anybody have any cheap but effective diets that'll help with adding calories and protein to my diet? If chicken, rice, and broc works well, then I'm fine with continuing to eat it - I really don't get fatigued on eating the same food over and over. I'm not unbelievably invested right now, so I don't really want to spend a ton of time counting the exact amount of everything I'm getting in my diet, but I just want to be in a relative area.

Also, I want to start getting a lot more into solo lifting (it'll be a rare occasion for me to get one of my few friends still at OSU to get their ass to the gym with me), but my knees are kind of lousy for my age and I can't really do any kind of squatting consistently.

Basically, I don't even really know what I'm asking or I'm doing. I hope some of you fitness/lifting gurus that we have in here can take all of that information I threw at you and give me a relatively cheap and solid diet for putting on muscle mass and weight in general and you could maybe recommend me a few good exercise programs for putting on noticeable gains without me having to squat, because I really can't do it.

Thanks in advance!

Don't exercise all your calories off. It'll cost more to refuel and you won't gain as much

Cottage cheese, protein bars, Greek yogurt with protein powder, cheese sticks (Costco), were the best meals for me. Eggs, milk.

You gotta eat son

 

[Kbiz]

Alrighty, need some advice fellas. Going to be a long post, so if you read it all, I appreciate it.

I'm heading back to Ohio State in two weeks and will have full access to some of the best gyms that I personally have ever been in. I'm single again and will be able to go to the gym full time, as my ex took up wayyy too much of personal time, and not in a good way either. I'm also going to be living by myself for the first time ever, which shouldn't have mattered, but my roommates were super into cooking and we ended up doing "house meals" pretty much every day which never let me set up a specific diet. I wasn't eating like garbage or anything like that, but I also wasn't eating the healthiest, along with my obligatory alcohol intake that I did every weekend as a college student.

I'm going to be going into my 5th year at OSU, and most of my friends are graduated now which means I'm going to be toning back on partying a relative amount (way less beer, may have a few glasses of whiskey or vodka-soda on the weekends instead). I'm also not going to be stuck in a relationship that both took up all of my free time (to go to the gym) and required me to eat a bunch of shit at night, along with the fact that I'm not going to be doing those "house meals" with my roommates anymore, although I did kind of enjoy those most nights, my one roommate was a helluva cook.

So here's my "stats":
- 22 years old
- 6'3" and a half, roughly
- 180 pounds, again, roughly (anywhere between 178-182 depending on the day)
- I tried to measure my body fat %, but I didn't have a flexible ruler so I did the string trick where you wrap it around and cut it, and it said my BF% was 6.8%, which sounds kind of off. Last time I had it measured officially I was at 10.4% and not much has changed since then, so I'd say I'm roughly between 10-11%

Here's what I looked like last month (brace yourselves):

Spoiler

Pretty damn scrawny

I was hoping to get to around 195-200 pounds by the end of the year, but I'm not sure how realistic that is because I've never really tried to do something like this before.

Alright, so I'm planning on hitting the gym in some capacity (be it lifting, cardio, basketball, stretching) six times a week, and probably giving myself a rest day on Saturday or Sunday. I want to try to start building more strength without losing definition that I have in my arms and ab area. I know most of it is just because I've got zero fat and not really that much muscle, but it still looks alright most days

I'm a poor college kid, so building a bulking/strength-gaining diet is kind of difficult for me. I can't go out and blow 100 bucks a week on food consistently, so last year I was mostly just eating chicken, rice, broccoli, and eggs, while pretty much just drinking water (and beer). Does anybody have any cheap but effective diets that'll help with adding calories and protein to my diet? If chicken, rice, and broc works well, then I'm fine with continuing to eat it - I really don't get fatigued on eating the same food over and over. I'm not unbelievably invested right now, so I don't really want to spend a ton of time counting the exact amount of everything I'm getting in my diet, but I just want to be in a relative area.

Also, I want to start getting a lot more into solo lifting (it'll be a rare occasion for me to get one of my few friends still at OSU to get their ass to the gym with me), but my knees are kind of lousy for my age and I can't really do any kind of squatting consistently.

Basically, I don't even really know what I'm asking or I'm doing. I hope some of you fitness/lifting gurus that we have in here can take all of that information I threw at you and give me a relatively cheap and solid diet for putting on muscle mass and weight in general and you could maybe recommend me a few good exercise programs for putting on noticeable gains without me having to squat, because I really can't do it.

Thanks in advance!

Don't exercise all your calories off. It'll cost more to refuel and you won't gain as much

Cottage cheese, protein bars, Greek yogurt with protein powder, cheese sticks (Costco), were the best meals for me. Eggs, milk.

You gotta eat son

Was going to say the same thing. Honestly, even if you're eating like crap college-style, you're still young enough that it shouldn't wreck your body too much. Coming from an ex-fat kid pushing 30, it's much easier to turn a bit of mush into muscle vs. trying to build from scratch.

A good protein powder and creatine regime would expedite things but if your goal is to simply CULTIVATE MASS, avoid cardio at all costs. If your hitting all the muscle groups weekly, it will do wonders for the heart regardless. I only do cardio when I am trying to get lean.

 

[natedagg]

Squats should not put undue pressure on your knee if done right. True or false?